3 Quick and Healthy Meal Ideas- Make on Sunday, Eat all week!

Meal preparation is an essential step in eating healthy. Here are some recipes that you can make in bulk on a relaxed day of the week so that you can enjoy nourishing, balanced meals even when life gets busy.

Chia Seed Porridge

1.5 cups almond, hemp, or flax milk (homemade is best!)

1/2 cup chia seeds

2 Tbsp Hempseeds

1.5 Tbsp Maple syrup

1 tsp vanilla

1 tsp cinnamon

1 tsp pumpkin or apple pie spice

1 pinches sea salt

Combine all ingredients and allow to soak at room temperature for about 30 minutes. If you aren’t eating this till the next morning, go ahead and put it in your fridge to soak overnight.

I like to serve this over a chopped pear or, on really cold days, I sauté apples or frozen berries with a bit of coconut butter and season to taste with ground ginger, cinnamon, and other yummy spices. Get creative and have fun with it!

Ready to Go Salad Fixings

I always recommend that my clients buy enough vegetables for quick salads in the beginning of the week and have them washed and ready to go in their fridge.

Cleansing Winter Salad

Cilantro, washed and finely chopped

Red cabbage, chopped

Avocado

Baby Kale or mixed greens

Green Onion

Red Pepper

Extra virgin olive oil

Himalayan or Celtic sea salt

Lime

Chicken or hemp seeds for protein

You can mix together whatever ratios of the above vegetables that you find tasty. I love cilantro and the crunch of red cabbage so that forms the bulk of my salad. I then scoop in avocado, drizzle with olive oil, and sprinkle with sea salt and use my hands to mix everything together. The avocado and olive oil form a nice dressing, so I don’t usually add anything else. Add a squeeze of lime if you'd like.

Fun Fact: Cilantro is an incredibly cleansing food! It has been found to remove mercury and other heavy metals and toxins from your system.

I love preparing chicken using George Mateljan’s 7 minute “Quick Broiled” method in The World’s Healthiest Foods cookbook. My modified version of his recipe is below:

4 6-oz boneless chicken breasts

½ lemon

Sea salt and black peeper

Preheat the broiler on high and place an all stainless steel skillet or baking sheet about 6 inches from the heat source for about 10 minutes to get it very hot. While the pan is heating, rinse the chicken, pat it dry and season it with juice from the lemon, salt and pepper. Place the breast on the pan when ready. The chicken should take around 7 minutes to cook, and if the pan is hot enough, you won’t need to flip it at all.